MACKENZIE BURGESS

EatingWell.com

Protein is important for many body functions including muscle growth and repair, immune support and satiety. However, meeting your daily protein needs might seem like it takes a lot of time-consuming planning and meal prep. Here are seven canned foods that provide at least 7 grams of protein per serving to help you meet your nutrition goals with less prep.

1 Tuna

22 grams protein per 5-ounce can Canned tuna is a protein powerhouse, boasting over 20 grams of protein per 5-ounce can. It's also a source of omega-3 fatty acids, which support heart health, help reduce inflammation, promote joint health and more. Try adding canned tuna to salads, sandwiches or casseroles for a quick and easy protein boost.

2 Lentils

8 grams protein per ½-cup serving Canned lentils provide around 8 grams of protein and 7 grams of fiber per ½-cup serving. Both protein and fiber help us feel fuller longer. Lentils also are a good source of iron (boasting 16% of the Daily Value per ½ cup) and an excellent source of folate (with 37% DV per ½ cup). These nutrients are crucial for oxygen transport, immune health and overall cell health.

People are also reading... HIGH SCHOOL FOOTBALL: Honaker undergoes coaching change, Aaron Lowe to be interim boss NBA: Mac McClung (Gate City) dishes out two assists for Magic in loss at Memphis HIGH SCHOOL FOOTBALL: Prep Predictions for Oct. 31-Nov. 1 HIGH SCHOOL FOOTBALL: On a day with sublime stats and a state record, Virginia High's Keshawn Smith is star of stars in win over Lebanon HIGH SCHOOL FOOTBALL: Carter Creasy has authored a storybook run at Tazewell HIGH SCHOOL VOLLEYBALL: Emmah McAmis becomes VHSL career kills leader in Wise Central's loss to Ridgeview; Abingdon beats Battle in M7 semis FRIDAY'S HIGH SCHOOL ROUNDUP: Richlands sends 19-game losing skid packing; Lee's Pendergraft throws 7 TD passes; Rye Cove edges Chilhowie; Holston, Eastside are 7-1; Four more TDs for GW's Rainey; Plus much, much more HIGH SCHOOL VOLLEYBALL: Reynolds helps Patrick Henry wrap up Hogo tourney win over Honaker HIGH SCHOOL VOLLEYBALL: Statzer, Trivette's blocks boost Abingdon to win over Ridgeview in Mountain 7 playoff HISTORY WITH HAYES | From pros to pops: Julius Jones has no regrets about NFL career and is now dad of two football-playing sons HIGH SCHOOL FOOTBALL: A calculator was needed to add up sublime stats in the week that was. A look back and a glance ahead MONDAY'S HIGH SCHOOL ROUNDUP: Council vs. Grundy in BDD volleyball finals; Central's McAmis on verge of history; Central, Twin Springs, Rye Cove, Chilhowie, Ridgeview, Auburn sweep; THS runners fare well in region TUESDAY'S HIGH SCHOOL ROUNDUP: Southwest, Hogoheegee, Mountain Empire District cross country meets held; Grundy wins BDD volleyball tourney; Lebanon, Richlands, Twin Valley, Eastside, J.I. Burton also win in vball HIGH SCHOOL FOOTBALL: Walker Hillman loves to pound away at defenders for Gate City HIGH SCHOOL VOLLEYBALL: Virginia High extends win streak at SWD tourney; Marion also wins

3 Salmon

28 grams protein per 5-ounce can A 5-ounce serving of canned salmon typically contains around 28 grams of protein. Salmon is also packed full of omega-3 fatty acids and vitamin D, making it an excellent choice for bone, immune and heart health.

4 Black beans

8 grams protein per ½-cup serving Besides 8 grams of protein per ½ cup, black beans are also high in fiber, with 9 grams in that ½-cup serving, which is 32% of daily fiber needs. Black beans are rich in antioxidants, which can help reduce inflammation in the body.

5 Sardines

23 grams protein per 3.75-ounce can Canned sardines are not as popular as other canned fish like tuna and salmon, but they're incredibly nutrient-dense, offering about 23 grams of protein per can. They are also packed with calcium, vitamin D and omega-3 fatty acids, which are crucial for the health of your bones, heart, immune system, skin and more. Enjoy canned sardines on crackers or atop a salad. Sardines can have a strong flavor on their own, so if you're new to eating them, consider trying them with additional flavors like tomato sauce, lemon, flavored olive oil or Dijon mustard to help mellow them out.

6 Chickpeas

7 grams protein per ½-cup serving Canned chickpeas provide just over 7 grams of protein per ½ cup. Canned beans also contain various vitamins and minerals as well as satiating fiber. Plus, heart-healthy polyunsaturated fats (PUFAs) and low saturated fat content.

7 Chicken

32 grams protein per 5-ounce can Canned chicken provides an impressive 32 grams of protein per 5-ounce can. Since there's no cooking involved, it's an easy way to save time while hitting your protein intake goals. Canned chicken is also rich in immune-supporting nutrients like zinc, selenium and B vitamins.

Be the first to know

Get local news delivered to your inbox!

Sign up! * I understand and agree that registration on or use of this site constitutes agreement to its user agreement and privacy policy.